WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 1RM Weighted CTB Pull Up Workout

    There is no description for this WOD as it is stat.

  • Squat/sit/pull Workout

    25 real pullups
    200 situps
    150 squats
    ANY ORDER!!!
    24:20
    -weigh 239

  • 01.20.12 WOD Workout

    Deadlift- 20 minutes to find your 1rm
    185, 215, 235, 245, 255# not a PR I should have gone till fail but I didn't...

    Then; For time:

    Run 200m

    21 Deadlifts 225/155

    3 Wall walks

    Run 400m

    15 Deadlifts

    3 Wall walks

    Run 600m

    9 Deadlifts

    3 Wall walks

    Should have gone faster on the runs. I think I paced myself too much. I did unbroken deadlifts and wall walks were okay.

  • 24.5.2014 Workout

    20 minutes AMRAP of:

    5 deadlifts (50 kg)
    13 push-ups (5 kg)
    200 m run

  • CFPR Workout

    “TEAM Murph”

    For time:
    1,6 km Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1,6 km Run

    team of 2

  • Emma 28kg & Emil 34kg Workout

    2 kierrosta
    , yritä olla nauramatta liikaa😉

    ☀️ lapsi reppuselässä juoksua 250m
    ☀️ lapsi hartioilla kyykkyjä 10kpl
    ☀️ lapsi selässä punnerruksia 10kpl
    ☀️ lapsi kyydissä rapukävelyä 25m
    ☀️lapsi kyydissä konttausta 25m

  • HOME Workout

    10 rounds of:

    Sprinting 50 meters
    Pull-up 9 Reps
    Sprinting 50 meters
    Burpee 10 Reps

  • Onramp day 3 Workout

    Row 200m (vastus 5)
    Jump rope x 100
    Thruster x 20 (20kf tanko)

    3 kierrosta

    Aika: 11.55

  • Warm Up Workout

    ENOM 12'

    1) 12box jump step down
    2) 45sec row
    3) 10/arm KB clean

  • Blake Workout

    Pre-WOD: 5X3 Shoulder Press

    WOD: Blake
    Four rounds for time of:

    100 foot walking o/h lunge (45#M, 25#W)
    30 Box jump (24 in, 20 in)
    20 Wallball shots (20#M, 14#W)
    10 Handstand push-ups

    20 minute cut off

    35-45-50-55-60(push press)...60 is apparently my 1RM on should press

    Got through 2 rounds, 100 ft lunges, 30 box jumps (step ups) and 10 wall balll shots in 20 minutes. Modifications were box step ups instead of jumps (worked in a few jumps on each round), 12# wall ball and did not get crown to ground on HSPU.